Appropriate rack set up and proper spotting technique are essential when moving high percentages or maxing out.

Rack Set Up

• Catches: Your safety catches should allow full range of motion while also being high enough to protect you from dropping the bar. Move ‘em up!
• Bar: Adjust your bar to a comfortable height for un-racking and re-racking. No need to tip toe for squats or have a far reach for bench press.
• Body Position: Specifically, when squatting, stay in between the catches. They cannot help you if you are at the end of the platform.

Proper Spotting Technique

• Squat: Spotter should be in a solid stance & directly behind the lifter. You cannot catch or assist them if you’re an arm’s length away. Stand close, move as they move, and keep your arms hovering around waist height.
• Bench Press: Spotter should be in a solid or staggered stance just above the bench. You do not need to stand over the lifter’s face to adequately assist. Keep your hands at your side until you’re needed.
• Deadlift: Stand back and rest. This lift does not require a spot.

Spotters: listen for a verbal cue or watch for a stalled bar before intervening.

Lifters: do not let go or bail the bar when your spotter intervenes. Lift the bar together and set it back on the catches.